""Grab a book and time yourself. How long can you read without getting up or checking your phone? Really try to push yourself, but don't judge yourself if it's only a few minutes. Write down your time; that's your baseline. From there, you "train your attention like a muscle: build it by starting small and gradually stretching it." If even opening up a book sounds like a bit much, first take up Pink's challenge of watching this four-and-a-half minute video "on full screen, 1x speed, with no distractions.""
""As with any endeavor, it's important to start small. Once you have your baseline, however you've measured it, you can set about improving it. In order to place yourself well to do so, Pink recommends eliminating distractions from your immediate environment, which has already been "rigged against you," not least by social media companies: hence the importance of creating a "no phone zone," or at least permanently turning off notifications.""
""Drawing on the work of Cal Newport ( previously featured here on Open Culture), he also suggests creating cues - using certain physical movements, certain music, certain scents - that signal your brain to go into work mode.""
Measure current attention by timing focused reading without leaving or checking a phone; record that baseline. Build attention gradually by starting with achievable intervals and slowly stretching them. Remove environmental distractions by creating no-phone zones and turning off notifications to prevent external companies from hijacking attention. Establish consistent cues—specific movements, music, or scents—that signal the brain to enter focused work mode. Even during focused periods, schedule deliberate breaks to sustain long-term concentration and avoid burnout. Begin with short, realistic steps and increase duration over time to strengthen sustained attention.
Read at Open Culture
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